Proteins and amino acids: when to take them?

Is it better to take them before, during or after exercise? These questions are often asked by many of our readers and therefore it is appropriate to try to clarify the issue once and for all. To do this, some premises are necessary.Currently there are a large number of researches that allowed establishing the daily protein requirement. It is also known that some protein sources have a greater biological value than others.

Furthermore, the supplementation of some amino acids (i.e. the branched amino acids, leucine, isoleucine and valine) can, in some cases, accelerate recovery after a particularly intense effort.However, in literature there is little information on the intake of proteins and amino acids before, after and during exercise. A visit to www.iherb.com australia happens to be perfect now.

Proteins and amino acids: during exercise

It is important to emphasize that in prolonged endurance efforts, during which glycogen depletion is a limiting factor in performance, in some subjects, the energy share (to support the effort) covered by amino acids can reach 15%.

This happens primarily to allow the formation of substrates for the Krebs cycle (hence to obtain energy ) when there is a significant drop in glycogen reserves; this process, besides being slower than the oxidation of glucose itself, leads to the formation of ammonia (a brick that is added to the other factors that determine fatigue).

Therefore, for energy supplementation (when necessary) during the race , amino acids are not recommended :

At the same calories provided, the use of glucose and its polymers is preferable.

Proteins and amino acids: after exercise

The aims of correct and timely energy integration after the exercise are:

  • Quickly and effectively rebuild muscle and liver glycogen stores.
  • Quickly start protein synthesis (anabolism) for muscle recovery.
  • Restore hydrosaline homeostasis in the event that the sweating had been copious.

Referring to other publications for the last point, it should be remembered that points 1 and 2 are more “urgent”, as are the volume and intensity of training of an athlete.

  • For subjects who train in a non-demanding way and less than 4-5 times a week, a correct diet and adequate salt and water recovery are sufficient.
  • The intake of proteins and amino acids in order to increase the recovery of glycogen (point 1) is useless if you take a share of carbohydrates (in the 2-5 hours that occur the end of the exercise) that covers the amount of those lost with effort.
  • It is just as useless when considering solutions that provide the same amount of calories.

The assumption, immediately after exercises with weights, of a small amino acid quota (0.1 grams every 10 kg of body weight) improves the anabolic response (from the protein point of view) to the exercise compared to the intake of only carbohydrates; still it is not clear if this difference, in the long term, could determine a greater increase in muscle mass. The use of iherb promo code india happens to be perfect there.

The Data

Currently, there are no data in the literature that confirm that the intake of a small protein and amino acid quota (outside of eating habits) can improve post-exercise recovery in endurance sports.

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